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Components
Metcon
Settings
Location
(All)
CrossFit Empire South
Program
CrossFit
Open Gym
Date
Workout
Friday, September 4, 2020 - CrossFit Empire South
Class
(All)
CrossFit 6:00am
CrossFit 9:15am
Burn Class
Open Gym
CrossFit: 4:30 PM
CrossFit: 5:45 PM
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
3 (1/2)
Workout
Friday, September 4, 2020
Metcon (Time)
2 Rounds For Time: (40 min cut off)
90/70 Calorie Row
70 Wallballs (20/14)
50 Kettlebell Swings (53/35)
30 Burpee Box Jump Overs (24"/20")
Burn! 12:00pm
AMRAP 28:
Team of 2
28 Wallball Overhead Alternating Reverse Lunges Tosses
28 Wallball Side Tosses
28 Wallball Sit Ups
28 Wallball Box Step Ups
28 Wallball Slams
28 Wallball Jumping Squats
28 Wallball Shots Over Rig
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, September 04, 2020
Male Clients
1
Dustin
Durbin
CrossFit 9:15am
40:00
1 + 192 Burpee box step-overs
Female Clients
1
Sara
Byrd
CrossFit: 5:45 PM
40:01
2
Jessica
Rivera
CrossFit: 5:45 PM
40:00
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